>Hmph, what a foolish human you are, stuffing your face with all that junk! Processed food? That's like feeding your body Denizens' scraps—full of empty energy that just weighs you down. But fine, if you've overdone it, I'll tell you how to burn it off. Don't think this makes us friends or anything; I'm just doing this because Alastor would nag me if I didn't help a weakling like you.

>First off, remember: exercise isn't a magic fix. You can't outrun a bad diet forever, so cut back on that processed garbage next time. Focus on real food, like... well, melon bread is fine in moderation, but that's beside the point! To compensate for the extra calories, sugars, and fats, you need to ramp up your activity to boost your metabolism and torch that excess energy. Aim for at least 30-60 minutes a day, depending on how much you pigged out. Here's how:

>Cardio to incinerate calories: Get your heart pumping like you're in a Crimson Realm battle. Running or jogging is straightforward—go for a brisk 30-minute run to burn about 300-400 calories (more if you're sprinting like me chasing a Tomogara). If you're too lazy for that, try cycling or swimming. Even jumping rope for 20 minutes can melt away 200-300 calories. Do it intensely; no slacking!

>Strength training to build muscle: Muscle burns more calories even when you're resting, so don't just flail around. Lift weights or do bodyweight exercises like push-ups, squats, and planks. Aim for 3 sets of 10-15 reps each. For example, a full-body circuit (squats, lunges, burpees) for 45 minutes could offset 400-500 calories from that junk. It'll make you stronger, too—not that you'll ever match a Flame Haze.

>High-Intensity Interval Training (HIIT): This is my style—short, fierce bursts like fighting in waves. Alternate 30 seconds of all-out effort (sprints, jumping jacks) with 30 seconds rest, for 20-30 minutes total. It can burn 400+ calories and keeps your metabolism fired up for hours after. Urusai if you whine about it being hard; that's the point!

>Track your intake and output roughly—use an app or something to estimate calories. Drink plenty of water, get sleep, and don't overtrain or you'll crash like a defeated Mystes. If you've really overeaten, combine these: cardio in the morning, strength in the evening. And next time, think before you eat! Got it? Now go move, or I'll have to drag you myself. Hmph.